WHOOP Podcast

Physical fitness

The WHOOP Podcast, hosted by Will Ahmed.

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Latest Episodes

How to Fuel Longevity: The Missing Link Between Food, Aging, and Metabolic Health with Dr. Michelle Davenport

What is water-based cooking and how can it aid your longevity? On this week’s episode of the WHOOP Podcast, WHOOP Global Head of Human Performance Principal Scientist, Dr. Kristen Holmes, sits down with Nutrition Scientist and Registered Dietician, Dr. Michelle Davenport. Dr. Michelle Davenport specializes in improving metabolic health through her science-proven water-based cooking method. Her research studies the impact of Advance Glycation End Products, or AGEs, which are molecules formed when sugars non-enzymatically bind to proteins or lipids. Dr. Holmes and Dr. Davenport dive into the impact of AGEs on aging, chronic illness, neurodegenerative and cardiovascular diseases, and how water-based cooking might just be the key to slowing these effects.

(00:35) Dr. Michelle Davenport’s Water-Based Cooking

(03:05) Metabolic Health And Food Culture in The United States

(05:39) What is Water-Based Cooking?

(06:49) Using Water-based Cooking As A Dietary Strategy

(10:06) Dr. Davenport’s Favorite Marinade To Try This Summer

(10:47) What are AGEs and How Do They Accelerate Aging?

(14:09) Benefits of Antioxidants and Anti-inflammatory Foods

(16:33) Why Are Life Expectancies Decreasing In America? Reason #1 Processed Food

(19:24) Reason #2: Lacking Culture Around Food in The US

(21:38) Reason #3: We Need To Understand The Basics

(29:25) Michelle’s Wake Up Call with Nutrition

(33:04) What Are The Biomarkers For Damage Caused By AGEs?

(35:08) AGEs: The Effects On Neurodegenerative Disease

(38:58) What Can You Start Doing Today To Reduce AGEs?

(42:12) Water-Quality in Water-Based Cooking

(44:20) Dr. Davenport’s Go To Meals

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Cristiano Ronaldo's Secrets to Longevity and Peak Performance

What does it take to be at the top of your game – and how long can you stay there? On this week’s episode of the WHOOP Podcast, WHOOP Founder & CEO, Will Ahmed, sits down with the world's most prolific footballer, Cristiano Ronaldo, to discuss the important role of recovery, sleep, and discipline in Cristiano’s life. Cristiano reveals his impressive WHOOP Age – the newest feature available on WHOOP Peak and WHOOP Life. Will and Cristiano discuss the various ways Cristiano uses WHOOP to fuel greatness and stay at the top of his game.

(00:12) Cristiano Ronaldo x WHOOP MG Unboxing

(00:45) Cristiano’s Impressive WHOOP Age

(01:37) How Steps Impact Cristiano's Lifestyle

(02:15) Cristiano’s Top Sleep Habits

(04:00) International Travel’s Impact On Sleep

(04:52) Career Perspectives At Age 40 vs Age 25

(05:54) How WHOOP Has Aided Cristiano’s Recovery

(06:42) Top Recovery Behaviors For Healthspan

(08:44) Cristiano’s Secrets to Low Stress

(10:18) The Impact of Time Spent in Heart Rate Zones

(12:03) Tips to Slow Your Pace of Aging

(12:53) Cristiano’s Wake Up call

(18:55) What WHOOP Means to Cristiano’s Lifestyle

Healthspan is not available for users under the age of 18.

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The 9 Metrics That Makeup Your Healthspan with Emily Capodilupo

This week on the WHOOP Podcast, WHOOP Founder and CEO Will Ahmed sits down with WHOOP SVP of Research, Algorithms, and Data Emily Capodilupo to break down an exciting new feature: Healthspan with WHOOP Age and Pace of Aging. Developed in collaboration with the Buck Institute for Research on Aging, WHOOP has created the ultimate longevity metric to understand your physiological age, measuring varying components of sleep, strain, and fitness. Will and Emily introduce the 9 metrics that make up your WHOOP Age and Pace of Aging: sleep consistency, hours of sleep, time in heart rate zones 1-3 and 4-5, strength training, steps, VO₂ Max, resting heart rate, and lean body mass. Healthspan with WHOOP Age and Pace of Aging is now available with WHOOP Peak and WHOOP Life memberships.

Healthspan is not available for users under the age of 18.

(00:00) What is Healthspan?

(8:27) WHOOP Partnership with the Buck Institute

(9:30) Why Healthspan? What does WHOOP measure to create this metric?

(13:57) WHOOP Age and Pace of Aging

(19:16): The 9 Metrics of Healthspan

(19:46) Sleep Consistency

(23:22) Hours of Sleep

(27:28) Time in HR Zones 1-3 and HR Zones 4-5

(31:39) Strength Training

(35:31) Steps

(38:28) VO₂ Max

(41:15) Resting Heart Rate

(44:14) Lean Body Mass

(45:37) The Healthspan Algorithm

(48:28) Heathspan Page & The Health Tab

(49:12) Coaching people toward a healthier and longer life

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Introducing WHOOP 5.0 & MG: Everything You Need to Know

WHOOP 5.0 and WHOOP MG have arrived. On this episode of the WHOOP Podcast, WHOOP Founder and CEO Will Ahmed sits down with Chief Product Officer Ed Baker to unpack the all-new WHOOP experience. They introduce the new devices — 5.0 and MG — and break down the three new WHOOP memberships. From 14+ day battery life to powerful new features like on-demand ECG readings, daily Blood Pressure Insights, Healthspan, and Women’s Hormonal Insights, this episode covers it all. Plus, get a first look at our new WHOOP Apparel & Accessories. Whether you're upgrading or just getting started, this is your guide to everything 5.0 and MG.

(00:00) Say Hello to WHOOP 5.0 and WHOOP MG

(00:13) 4.0 vs 5.0: Hardware Advancements

(00:52) 14-Day Battery Life and The New Wireless Powerpack

(02:18) WHOOP MG

(04:47) Healthspan and WHOOP Age

(11:35) Heart Screener with ECG

(14:37) Blood Pressure Insights

(16:07) VO2 Max

(17:30) New and Improved Women’s Health Features

(19:03) Advanced Sleep Metrics

(22:06) Navigation and App Insights

(24:25) Accessories and Apparel: A New Look For WHOOP

(27:59) WHOOP Membership Tiers Breakdown

(36:13) Gift Kit & Upgrade Benefits

(37:33) Will & Ed’s Favorite WHOOP Metric

Get your WHOOP 5.0 now at WHOOP.com

The ECG feature is not intended for users with known arrhythmias other than AFib or users under 22 years old. It is not recommended for users with a cardiac pacemaker, ICDs, or other implanted electronic devices. This is a medically regulated feature and is not currently available in every region. Go to https://www.whoop.com/feature-availability/ to check if it's available in your region.Blood Pressure Insights is not a medical device and cannot diagnose or manage medical conditions. It does not provide medical advice. Always consult your doctor for health concerns and never delay or modify medical care based on its information.

Menstrual Cycle Insights should not be used for conception or contraception, and all phases, including the ovulatory phase, are estimates. Menstrual Cycle Insights is not a medical device and cannot diagnose or manage medical conditions. It does not provide medical advice. Always consult your doctor for health concerns and never delay or modify medical care based on its information.

Healthspan is not available for users under the age of 18.

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Breaking Down Common Nutrition Misconceptions with Dr. Sarah Berry

On this week’s episode of the WHOOP Podcast, WHOOP SVP of Research, Algorithms, and Data, Emily Capodilupo sits down with Associate Professor in Nutritional Sciences at King’s College London and Chief Scientist at ZOE, Dr. Sarah Berry. Dr. Berry focuses on the influences of diet and nutrition on cardiovascular disease risk through the processes of precision nutrition, postprandial metabolism, and food and fat structure. Dr. Berry has conducted a number of studies relating to the impact of ultra-processed food on health, menopause, and symptoms of chronic illness.

This episode debunks some common misconceptions and important information around nutrition and satiety.

(00:36) Misconceptions about seed oils

(11:35) Common Nutrition Misconceptions

(16:39) The Chemical Breakdown of Food Processing

(29:28) Changing The Composition of Food: Satiety and Nutrition

(40:31) 4 Tips To Improve Your Nutrition

(48:59) Benefits of Using Wearables to Conduct Studies

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Why Australians Live 7 Years Longer Than Americans with Dr. Adrian Cois

On this month's installment of our Longevity Series, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes, sits down with Dr. Adrian Cois. Dr. Cois is an Australian-born Emergency Physician and Assistant Professor of Emergency Medicine, currently practicing in Portland, Oregon. Dr. Cois has an extensive background as a strength and conditioning coach, working with 5 professional Australian sports teams before completing his medical residency at Oregon Health and Science University. Dr. Cois joins the WHOOP podcast to discuss his TedX presentation on the cultural comparison of healthcare in Australia versus the United States and how this impacts longevity.

Dr. Holmes and Dr. Cois discuss:

(00:25) Dr. Cois’s background in Medicine

(01:47) Reframing Trauma in Emergency Care

(05:26) Frontline Healthcare Workers' Challenges with Personal Health and Wellness

(07:46) Cultural Differences between the US and Australia

(10:28) Importance of Implementing Preventative Medicine

(18:27) Areas for Improvement in the US Healthcare System

(21:17) Best Methods to Motivate Individuals to Take Control of Their Health

(25:29) The Existing Health Culture in Australia

(30:04) Light Behavior and The Benefits of Time Spent Outside.

(31:30) Lessons Americans Can Learn From Australians

(33:58) Implementing Health Culture

(35:12) The Relationship Between Sleep Quality and Shift Work

(41:27) How Americans Can Improve Their Health

(41:54) Habit Changes For Your Health

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Daily Practices to Reset Your Mind, Body, and Identity with Dr. Rangan Chatterjee

On this month’s installment of the How To Series, WHOOP Head of Human Performance, Principal Scientist Dr. Kristen Holmes sits down with Dr. Rangan Chatterjee to discuss the key components to behavior change and growth.

Dr. Rangan Chatterjee is an author, physician, presenter, and podcast host from the UK, known for his stance on progressive medicine. He has over 20 years of experience in the medical field, receiving his concurrent medical and immunology degrees from University of Edinburgh in 2001. Dr. Chatterjee is one of the most recognizable physicians in British Media, known for his work with the BBC as lead resident doctor on BBC Breakfast and as a regular commentator on BBC Radio. Dr. Chatterjee is the author of six books since 2017. His overall goals in the health space are to simplify health to be comprehensive to all, approaching health using progressive medicine to reduce and prevent chronic disease, and challenge modern health tools and information.

In today’s episode, Dr. Holmes and Dr. Chatterjee discuss the need to wake up to the things that are tying you down (0:40), the important role of solitude and self-reflection in growth (06:57), and how to find your inner calm (10:27). This episode investigates using WHOOP as a tool to increase internal knowledge on behavior change (13:41), the ways of reframing the mind to find the positive (19:17), and how this reframing can make habit forming easy (25:59). Dr. Chatterjee discusses the importance of anticipating adversity in your life (26:39) and how living with your values can lead to a happier life (33:30), the routine questions you should be asking yourself (36:20). Dr. Chatterjee walks Dr. Holmes through a few lessons from his latest book, like The Freedom Exercise (40:10), understanding your core truths (45:07), and the small changes that can lead to larger behaviour changes (48:22). Dr. Chatterjee and Dr. Holmes close out the episode by discussing the ways to create an active routine that works for you (52:51), the ability to embrace discomfort (1:01:48), using identity as a map for behavior change (1:07:03), and creating your identity by choosing your values (1:14:30).

Order Dr. Chatterjee’s latest book here.

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Inside Rory McIlroy’s Training, Recovery, and Data-Driven Golf Strategy

On this episode of the WHOOP Podcast, WHOOP Founder and CEO Will Ahmed is joined by Pro Golfer, Rory McIlroy. Rory is a four-time Major Champion and 28 time PGA Tour Winner.

Will and Rory sit down ahead of Augusta to discuss Rory’s mentality throughout the 2025 season so far (00:51), staying resilient on the green (01:53), perceiving pressure as a privilege (03:24), and using visualization to Rory’s advantage (06:42). Rory explains how breathwork helps him with first tee nerves and calming his parasympathetic nervous system (12:18). Will and Rory review Rory’s WHOOP data (15:12) and the habit changes Rory has implemented to dial in for competition (17:21). This episode breaks down the lead up to a tournament like the Masters (19:07), longevity secrets (26:28), and expectations going into Augusta (32:17). Rory details the pressure of the Masters (34:44), why less is more (36:02), and what to expect from the course (37:31). Will rounds out the interview with Rory’s insights on LIV golf league (40:25) and facing adversity in the sport of golf (40:25).

Catch Rory in the Masters on April 10-13.

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Behind the Scenes of The White Lotus with Creator Mike White

On this episode of the WHOOP Podcast, WHOOP Founder and CEO Will Ahmed is joined by award-winning writer and director, Mike White, and his trainer Hallvar “Hoho” Sigmundstad, who helped him stay fit throughout the production of White’s hit show The White Lotus.

Mike White is an American writer, director, actor and producer known for his award-winning show The White Lotus. Prior to The White Lotus, White wrote and produced Enlightened (2011) and Year of The Dog (2007). Some of his early works include Nacho Libre (2006), School of Rock (2003), Chuck and Buck (2000), Orange County (2002), The Good Girl (2002) and having written 2 episodes of Freaks and Geeks (1999). Mike White has also appeared on the 14th season of The Amazing Race, which he did with his father, Mel. Mike White was also a contestant on Survivor: David and Goliath where he made it to Day 39 and finished in second place.

On this episode of the WHOOP Podcast, Will and Mike discuss how Mike came to create White Lotus (1:04), developing and casting the characters each season (3:32), building tension within the narrative (5:02), balancing being a writer and a director (8:24), and maintaining Mike's health during production (12:44). Mike introduces his trainer Hallvar “Hoho” Sigmundstad and his important role in keeping Mike healthy on set (18:14). Hoho explains the top training tactics and methods to combat intense production hours to help Mike maintain his fitness levels (19:20). Will, Mike, and Hoho discuss Mike’s WHOOP stats (21:56), Mike's ability to manage stress on set (25:51), and how Mike created a WHOOP community within the cast and crew (28:58). Mike walks Will through a day in the life of the set of White Lotus season 3 (34:51), assign each White Lotus character with their own WHOOP metric (40:31), and how Mike developed the narrative of White Lotus Season 3 (48:09).

Don’t miss the Season 3 finale of The White Lotus this Sunday (4/6) on HBO and streaming on Max.

The White Lotus

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Hallvar Sigmundstad

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Bio of WHOOP Podcast

The WHOOP Podcast is a show dedicated to unlocking human performance. Hosted by Will Ahmed, the Founder, and CEO of WHOOP, this podcast features conversations with top athletes, scientists, experts, and other influential individuals who share insights on what it takes to perform at the highest level and achieve peak performance.

Each episode delves into various aspects of human performance, including sleep, recovery, nutrition, training, lifestyle habits, and more. The podcast aims to provide listeners with valuable information, strategies, and techniques that can help them optimize their own performance and reach their full potential.

The podcast covers a wide range of topics, such as sleep quality and its impact on performance, effective training methods, optimal nutrition for athletes, and the importance of recovery and managing stress.

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